Physical Preparation:

This physical preparation program is a 14-week training cycle designed to prepare Soldiers for the physical rigors of the Sapper Leader Course.  This will help build overall strength and muscular endurance, and will develop cardiovascular capacity for the continuous efforts required at the course. Some events include the SPFT, 12-mile Ruck, Air Operations, Waterborne Operations, Mountaineering Operations, Conventional and Expedient Demolitions, Small Unit Tactics, and Combat Patrols.

 

            The program consists of three phases; Phase I- is 6 training days/week; Phase II is 5 training days/week; Phase III are taper weeks. Table 1 identifies training session goals for each day/week, and Table 2 & 3 includes 1 Rep Max and Percentage weight charts, respectively. This will help you identify your lifting weights for each individual lift throughout each session. This program is a linear progression model to allow the Soldier to progressively increase muscular endurance, strength, and cardiovascular capacity by the end.  All of the weights on strength days are recommended based on an intermediate athlete’s skill level.  You can scale as appropriate based on your personal fitness level.

 

            This program has a large amount of volume especially in weeks 5-12.  Ensure that you get plenty of rest and fuel your body with enough calories and proper nutrition throughout the entire program.

 

Downloadable Files:

      

 

TRAINING VIDEOS

 

ROUND TURN, TWO HALF HITCHES

ROUND TURN, TWO HALF HITCHES (Class 2, Anchor Knot):

Purpose: Used to tie the end of a rope to an anchor. This knot must have constant tension.

Tying the Knot:
Step 1: Route the rope around the anchor from right to left, top to bottom (must have two wraps in the rear of the anchor, and one in the front). Run the loop around the object to provide 360 degree contact, distributing the load over the anchor.
Step 2: Bring the working end of the rope left to right and over the standing part, forming a half hitch (first half hitch).
Step 3: Repeat Step 2 (last half hitch must have a minimum of 4” pigtail).

Checkpoints:

  • A complete turn around the anchor point with no crosses. 
  • Two half hitches in place by a locking bar.
  • Minimum 4” pigtail.

DOUBLE FIGURE OF EIGHT KNOT

DOUBLE FIGURE OF EIGHT KNOT (Class 3, Middle of the Rope):

Purpose: Used to form a fixed loop in a rope.

Tying the Knot:
Step 1: Form a bight.
Step 2: With the bight, make a 360 degree turn around the standing part of the rope, forming a double loop in your hand.
Step 3: Place the bight through the loop.
Step 4: Dress the knot down.

Checkpoints:

  • Two ropes running side by side in the shape of a figure eight.
  • The knot forms a fixed loop.
  • Minimum 4” pigtails and no twists.

SQUARE KNOT

SQUARE KNOT (Class 1, Joining Knot):

Purpose: The square knot is used to join the ends of two ropes of equal diameter together while under tension.

Tying the Knot:
Step 1: Holding one running end in each hand, place the running end in your right hand over the one in your left hand.
Step 2: Pull it under then back over the top of the rope in your left hand.
Step 3: Place the running end in your left hand over the one in your right hand and repeat as in Step 2.
Step 4: Dress the knot down and safety it off with an overhand knot on each side of the knot.

Checkpoints:

  • Two interlocking bights.
  • The running ends are on opposite ends of the knot and on the same side of the standing end.
  • Minimum 4” pigtails after the overhand safeties.

FIGURE OF EIGHT BEND

FIGURE OF EIGHT BEND (Class 1, Joining Knot):

Purpose: To join ends of two ropes of equal or similar diameter no more than 5 mm difference in diameter.

Tying the Knot:
Step 1: Grasp the top of a 2’ bight.
Step 2: With the other hand grasp the running end and make a 360 degree turn around the standing end.
Step 3: Place the running end through the loop you have just formed thus creating an in-line Figure of Eight.
Step 4: Route the running end of the other rope back through the Figure of Eight starting from the original ropes running end. Trace the original knot to the standing end.
Step 5: Dress the Knot down.

Checkpoints:

  •  Two ropes running side by side in the shape of a figure eight.
  •  The running ends are on opposite ends of the knot and on opposite sides of the standing ends.
  •  Minimum 4’ pigtails and no twists.

CLOVE HITCH (END OF ROPE)

CLOVE HITCH (End of the Rope) (Class 2, Anchor Knot):

Purpose: To anchor the end of the rope under tension.

Tying the Knot:
Step 1: Make a turn around the anchor point, right to left. Bring the rope over the standing part and down continuing around the anchor forming a diagonal locking bar. Wrap the running end around the anchor point and pass it through the diagonal locking bar.
Step 2: Dress the knot down.
Step 3: Safety the knot with two Half Hitches.

Checkpoints:

  •  Two turns around the anchor with the diagonal locking bar in the opposite direction of pull.
  •  The running and standing ends exit the middle of the knot.
  •  Safety the running end to the standing end with two half hitches.
  •  Minimum 4” pigtail.

MIDDLE OF THE ROPE FIGURE EIGHT SLIP KNOT

MIDDLE OF THE ROPE FIGURE EIGHT SLIP KNOT (Class 3, Middle of Rope):

Purpose: To form an adjustable bight in a rope.

Tying the Knot:
Step 1: Take a bight in the rope holding the closed end; grasp the doubled rope below the bight with the opposite hand. Make two twists in the bight (360 degree) using the top hand.
Step 2: Maintaining the two twists, reach through the loop and pull a bight through the loop in your hand.
Step 3: Dress down the knot.

Checkpoints:

  •  The knot is in the shape of a figure eight.
  •  An adjustable bight passes through one loop of the figure eight.

MIDDLE OF THE ROPE PRUSIK

MIDDLE OF THE ROPE PRUSIK (Class 3, Middle of the Rope Knot):

Purpose: To attach a movable rope to a fixed rope.

Tying the Knot:
Step 1: Tie a Double Figure of Eight in the rope, making a 10”-12” loop. Place the loop over the fixed rope so that the closed end of the loop is 4-6” below the fixed rope and the double figure of eight is close to you.
Step 2: Reach down through the loop and pull both running ends through the loop and continue around the anchor with the figure of eight, passing it again through the original loop. You will now have two round turns on the fixed rope and a locking bar running perpendicular to them.
Step 3: Dress the wraps and locking bar down to make sure they are tight and not twisted.

Checkpoints:

  • Two round turns with a perpendicular locking bar. 
  • With a double figure eight stabilizing the knot no more than 6 inches away from the Prusik. 
  • The ropes between the Prusik and double figure eight have equal tension.

TWO LOOP FIGURE EIGHT KNOT

TWO LOOP FIGURE EIGHT KNOT (Class 4, Special Knot):

Purpose: Used to form two adjustable fixed loops in a rope.

Tying the Knot:
Step 1: Form an 18” bight.
Step 2: Bring the bight 360 degrees around the doubled standing end.
Step 3: Holding the bight, form a doubled bight and place it through the loop you have just formed.
Step 4: Hold the double bight, placing the original bight over the knot, forming a common locking bar on the bottom of the double figure eight knot.
Step 5: Remove all unnecessary twists and crossovers. Dress the knot down.

Checkpoints:

  •  Two ropes running side by side in the shape of a figure eight.
  •  The knot has two adjustable fixed loops.
  •  The loops are adjustable by means of a common locking bar at the bottom of the knot.
  •  Minimum 4” pigtails and no twists.

FIGURE OF EIGHT RETRACE

FIGURE OF EIGHT RETRACE (Class 4, Special Knot):

Purpose: To tie the climbing rope around a fixed object or harness.

Tying the Knot:
Step 1: Grasp the top of a 2’ bight.
Step 2: With the other hand grasp the running end (short end) and make a 360 degree turn around the standing end.
Step 3: Place the running end through the loop you have just formed.
Step 4: Place the running end around the anchor point or harness.
Step 5: Route the running end back through the figure of eight tracing the original knot to the standing end.
Step 6: Dress the knot.

Checkpoints:

  •  Two ropes running side by side in the shape of a figure eight.
  •  The knot will form a fixed loop around a fixed object or harness.
  •  Minimum 4” pigtails and no twists.

THREE LOOP BOWLINE

THREE LOOP BOWLINE (Class 4, Special Knot):

Purpose: To form three fixed loops in a rope. Normally used as an anchor knot.

Tying the Knot:
Step 1: Form a bight in the middle of the rope. Bring the bight around the anchor point from right to left. Make a round turn around the anchor point if the anchor point is less than 3 in diameter.
Step 2: With your right thumb facing towards you, form a double loop in the standing part by turning your wrist clockwise. Lay the loops to the right.
Step 3: With your right hand, reach down through the loop and pull up a double bight from the standing part of the rope. Ensure that the standing parts are towards you.
Step 4: Place the running end (bight) of the rope through the doubled bight from left to right and bring it back onto itself. Hold the running end loosely, dress the knot down by pulling on the standing part.
Step 5: Safety the knot with a doubled overhand knot.

Checkpoints:

  •  Two bights around the standing ends, held in place by two loops.
  •  The running end of the bight is on the inside of two fixed loops.
  •  Minimum 4” pigtail after the double overhand knot.

MUNTAR HITCH

MUNTAR HITCH (Class 4, Special Knot):

Purpose: To form a mechanical belay.

Tying the Knot:
Step 1: Hold the rope in both hands, the right palm up and the left palm down.
Step 2: With the right hand form a loop away from you.
Step 3: Without twisting the rope in the left hand bring it up directly behind the loop in your right hand.
Step 4: Place the bight that you have formed around the rope into the carabineer. Lock the carabineer.

Checkpoints:

  •  A bight passing through a locked carabineer.
  •  The closed end of the bight is around the standing or running end.

BOWLINE

BOWLINE (Class 2, Anchor Knot):

Purpose: To tie the end of a rope around an anchor point when you have alternating tension, or to form a fixed loop in a rope.

Tying the Knot:

Step 1: Bring the running end of the rope around the anchor point from right to left.  If the anchor point is less than 3” make a round turn around the anchor, right to left, top to bottom.
Step 2: With your right thumb facing towards you form a loop in the standing part of the rope by turning your wrist clockwise.  Lay the loop to the right.  Secure the loop with your left thumb and forefinger.
Step 3: With your right hand, reach down through the loop and pull up a bight from the standing part of the rope.  Insure that the standing part is towards you.  Secure the bight with your right hand and release the grasp of the left.
Step 4: Place the running end of the rope (on your left) through the bight from left to right and bring it back onto itself.  Hold the running end loosely, dress the knot down by pulling on the standing end.
Step 5: Safety the Bowline with an overhand knot.

Checkpoints:

  • A bight around the standing end of the rope held in place by a loop.
  • The running end of the bight is on the inside of the fixed loop.
  • Minimum 4” pigtails after the overhand safeties.

RIGGING SKEDCO

RIGGING SKEDCO:

Remove the Sked stretcher from the pack and place on the ground: Unfasten retainer straps, Step on foot end of Sked and unroll completely to opposite end. Bend the Sked in half and back roll, repeat with opposite end of Sked stretcher. Sked stretcher will now lay flat.

Place the casualty on the litter:
1.Place Sked stretcher next to casualty. Ensure head end of stretcher is adjacent to head of casualty. Place cross straps under Sked. Log roll casualty and slide Sked as far under patient as possible. Gently roll casualty down on to Sked stretcher. Slide casualty to center of Sked stretcher. Be sure to keep spinal column as straight as possible. Pull straps out from under Sked stretcher and fasten to buckles.
2.Position foot end of Sked stretcher at head of casualty. Have one rescuer straddle Sked and support casualty's head, neck, and shoulders. Grasp foot straps of Sked stretcher and slide Sked under casualty. Center patient on Sked stretcher and fasten straps to buckles.

Secure the casualty in the Sked:
1. Lift the sides of Sked and fasten the four cross straps to the buckles directly opposite the straps with no twists.
2.Safety each cross strap with a half hitch dressed directly under the buckle so that the free running end is running towards the casualty's feet with the excess tucked underneath the casualty's body.

Secure the casualty's feet with the foot straps:
1.Route the foot strap from inside outward around the foot ensuring that the strap creates a turn with the running end running under the standing end (top to bottom).
2.Ensure that the strap passes under the arch of the foot with no twists.
3.Route the running end of the foot strap from inside outward through the end grommet located at the foot of the Sked. Fasten to buckles or strap and safety with half hitches and no twists. The free running end towards the inside of the Sked. Tuck the free running ends under the feet.

Secure the 30-foot static rope to the Sked:
1.Find the middle of the rope and tie a doubled figure eight knot forming no larger than a fist size loop. Attach a locking carabiner (lowering line carabiner) to the looped end.
2.Route each end of the rope outside inward through the two lower grommets located at the head end of the Sked. Pull the knot up against the Sked ensuring it is in line with the casualy’s head.
3.Continue feeding the rope through the unused grommets on the side of the Sked starting from inside outward of the fist grommet and routing them through the carrying handles.
4.Route the ropes from outside inward through the second set of unused grommets.
5.Route the ends from inside outward routing them through the third unused grommets. Route the rope through the carrying handles located at the foot end of the Sked.
6.Route the rope from outside inward through the third to the last grommet of the Sked sides. Insure both ends of rope are even.
7.Route the rope ends from inside outward through the grommets located underneath the top three grommets at the foot end of the Sked. Ensure that the rope runs on the outside of the casualty's leg and not through the foot straps.
8.Tie the ends of the rope together using a square knot no overhand safeties centered over the end of the Sked bringing the ends of rope up over the end of the Sked.
9.Route the ends of the rope through the second to the last grommets located at the end of the Sked sides from outside inward, tying the ends together with a saftied square knot centered over the legs tucking the excess tails under the legs of the casualty.
10.Secure the free running end of the casualty's safety line to the lowering line carabiner using a double figure eight. Ensure that there is no tension between the bowline around the chest and the double figure eight when tension is placed on the lowering line.

PRUSIK ASCENT (RIG PRUSIK)

PRUSIK Ascent (RIG PRUSIK AND EXECUTE CLIMB)
1. With one sling rope tie a rappel seat with a 51 kilonewton carabiner in the front.

2. Use both 7-millimeter utility cords for a middle of the rope Prusik; therefore, you must have a double figure-eight stabilizer. Determine how big the loop must be to fit around the 11-millimter static rope and form the Prusik knot.

3. Use the first utility rope for the foot stirrups. The ends of the rope will have flat overhand knots (with no twists) at a minimum of 12 inches apart. After the fixed loops are tied, the loop for the Prusik knot should be at knee height.

  • To tie the flat overhand knot, secure the tails of the 7-millimeter cord and tie an overhand knot with no twist.
  • Tie a minimum of three flat over knots 12 inches apart.

4. The second utility cord will be secured to the rappel harness. After forming the double figure eight, tie the Prusik onto the 11-millimeter static rope ABOVE the foot Prusik between the brim of your nose and the top of your eyebrows. To secure the tails of the top Prusik to the locking carabiner, tie a double-double figure eight by:

  • Securing both ends and bending them and forming a doubled bight.
  • Using the bights as a running end and tying a double figure-eight knot with the four ropes.
  • The double figure-eight knot will be placed into the locking carabiner and the locking carabiner will be locked.

5. Execute a Prusik climb by:

  • Sliding the top Prusik (chest Prusik) up as far as possible.
  • Placing all of your weight on the top Prusik by leaning back.
  • Taking all the weight off the leg Prusik by lifting the legs as high as possible and sliding the bottom Prusik (foot Prusik) up to the top Prusik.
  • Standing up on the foot Prusik and repeating the process.

Note: For safety, in the event that the Prusik accidentally slides, tie a double figure-eight stopper knot in the static climbing rope below the foot Prusik. Clip the stopper knot into a nonlocking carabiner that is attached to an additional utility cord attached to the harness. Approximately every ten feet, tie another stopper knot and replace the previously tied one in the nonlocking carabiner. Untie the previous stopper knot.

ONE ROPE BRIDGE